One of my many workouts

This is one of my workouts. This workout can also be used for Females. Just modify what you feel you can do.

Workout: Cardiovascular-30Mins(Every Workout)

Abs: 3 Sets of Reps 15-25(EVERY EXERCISE) Hanging Leg/Knee Raise
Cable Crunch/Situps

3-4 Sets & Reps of 12,12,10,8

Day #1

Chest:

Flat/Incline Db Bench Press
Flat/Incline Flyes
Cable Flyes
Seated Chest Press
Smith Machine Flyes

Triceps:

Close Grip Bench Press
Tricep V-Bar/Rope Pushdowns
Tricep pulldown
Tricep DB Overhead Extension
Tricep Extension Curls
Tricep Kick Back

Day #2

Back/Biceps:

Close/Wide-Grip/Lap Pulldown
Seated Cable Row
Seated Low Row
One ARM Dumbbell Row
Smith Machine Row
Behind The Neck Pulldow
Barbell Bent Over Row
Back Extension

Standing Alternate Biceps Curls
Standing Hammer Curl
Standing Ez Bar Curl
Behind Back Pulldown
Lat Pulldown
Standing Rope Curl
Skull Crushers
Smith Machine Pulldown

Day #3

Shoulders/Trap:

Seated BB Press
Dumbbell Shrugs
Shoulder Front/Side Lateral Raises
BB or DB Uprights
Behind Back Shoulder Shrugs
Seated Smith Machine Shoulder Press

Day#4

Leg Extension:

Smith Machine Squat
Leg Press
Seated Calves Raises
Glute Kickback

Standing Alternate Biceps Curls
Standing Hammer Curl
Standing Bb Ez Bar Curl
Lat Pulldown
Standing Rope Curl
Skull Crushers

Close Grip Bench Press
Tricep V-Bar/Rope Pushdowns
Tricep pulldown
Tricep DB Overhead Extension
Tricep Extension Curls
Tricep Kick Back

I also added a shot of what I look like now.